Appendix 5 MEW Topic: MEW Topic: Developing Skills in Relaxation
Useful Websites:
- NHS https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
- SLEEP FOUNDATION https://www.sleepfoundation.org/
- MIND https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/sleep-problems/
- HELPGUIDE https://www.helpguide.org/articles/sleep/sleep-disorders-and-problems.htm
- HEADSPACE https://www.headspace.com/meditation/visualization
- HEALTHLINE https://www.healthline.com/health/breathing-exercises-for-anxiety
Textbooks:
Greenfield, L (2020) Bedtime Stories for Adults: Relaxing Stories to Help You Sleep. Heal Your Body and Mind from Anxiety, Stress and Overcome Insomnia
Roked, S. (2014) The Tiredness Cure
Publications:
Sleep Health: Journal of National Sleep Foundation. Elsevier
Sleep Medicine: Official Journal of the World Sleep Society and International Pediatric Sleep Association. Elsevier
Journal of Sleep Research. Wiley
The Sleep Well Magazine: The ultimate guide to a good night’s sleep https://www.calmmoment.com/wellbeing/get-more-rest-with-sleep-well-magazine-out-now-in-the-uk/
RELAXATION TECNIQUES
Useful Websites:
- MIND https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/
- NHS https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/
- NCIH https://nccih.nih.gov/health/stress/relaxation.htm
- Psychology Today https://www.psychologytoday.com/us/basics/meditation
- MINDTOOLS https://www.mindtools.com/pages/article/newTCS_04.htm
- HEARTMATH https://www.heartmath.org/
- CARDIACCOHERENCE https://complete-coherence.com/team/dr-alan-watkins/
Textbooks and Publications
Childre, D and Martin, H (2000) The HeartMath Solution: The Institute of HeartMath’s Revolutionary Program for Engaging the Power of the Heart’s Intelligence. Harper Collins. San Fransico
Davis, M (2019) The Relaxation and Stress Reduction Workbook 7th Edition. New Harbinger Publications. Chicago.
Kabat Zinn, J (2006) Mindfulness for Beginners. Sounds True. Colorado Kabat Zinn, J (2005) Coming to Our Senses: Healing Ourselves and the World Through Mindfulness. Piatkus. New York.
Evidence Base
SLEEP
Barber LK & Cucalon MS. (2017) Modifying the Sleep Treatment Education Program for Students to include technology use (STEPS-TECH): Intervention effects on objective and subjective sleep outcomes. Stress Health: 33(5):684-690. doi: 10.1002/smi.2746. Epub 2017 Feb 3.
Debellemaniere E., Gomez-Merino D., Erblang M., Dorey R., Genot M., Perreaut-Pierre E., Pisani A., Rocco L., Sauvet F., Léger D., Rabat A., Chennaoui M (2018) Using relaxation techniques to improve sleep during naps. Industrial Health;56(3):220-227. doi: 10.2486/indhealth.2017-0092. Epub 2018 Jan 13
Jespersen KV, Koenig J, Jennum P, Vuust P. (2015) Music for insomnia in adults. Cochrane Database of Systematic Reviews. Issue 8. Art. No.: CD010459. DOI: 10.1002/14651858.CD010459.pub2.
Johansson AE, Petrisko MA, Chasens ER. (2016) Adolescent Sleep and the Impact of Technology Use Before Sleep on Daytime Function. Journal of Pediatric Nursing;31(5): pp. 498–504. doi: 10.1016/j.pedn.2016.04.004
Killgore, W., Balkin, T., Yarnell, A., CapaldiII, V. (2017) Sleep deprivation impairs recognition of specific emotions. Neurobiology of Sleep and Circadian Rhythms. Volume 3, pp. 10-16
Sullivan, K., Ordiah, C. (2018) Association of mildly insufficient sleep with symptoms of anxiety and depression. Neurology, Psychiatry and Brain Research. Volume 30, pp. 1-4
Tobaldini E., Costantino G., Solbiati M., Cogliati C., Kara T., Nobili L., Montano N. (2017). Sleep, sleep deprivation, autonomic nervous system and cardiovascular diseases. Neuroscience and Biobehavioural Reviews, 74, pp. 321-329.
RELAXATION TECHNIQUES
Annells, S., Kho K., Bridge, P. (2015) Meditate don’t medicate: How medical imaging evidence supports the role of meditation in the treatment of depression. Radiography. Volume 22 (1) pp 54-58
Henriques, G., Keffer, S., Abrahamson, C., Horst, S.J. (2011) Exploring the effectiveness of a computer-based heart rate variability biofeedback program in reducing anxiety in college students. Appl. Psychophysiol. Biofeedback. 36, pp. 101–112.
Goessl, V.C., Curtiss, J.E., Hofmann, S.G. (2017) The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis. Psychol. Med. 47, pp. 2578–2586
Jiménez-Rodríguez D, Conesa-Garcerán M, Belmonte-García T. Evaluación del efecto de la terapia de relajación en pacientes con hipertensión arterial. (English: Evaluation of the effect of relaxation therapy in patients with arterial hypertension). Enferm Clin;29, pp. 178–185.
Jorm, AF., Morgan, A.J, Hetrick, S.E. (2008) Relaxation for depression. Cochrane Database of Systematic Reviews, Issue 4. Art. No.: CD007142. DOI: 10.1002/14651858.CD007142.pub2.
Luberto, C.M., Hall, D.L., Park, E.R., Haramati, A., Cotton, S. (2020) A Perspective on the Similarities and Differences Between Mindfulness and Relaxation. Global Advances in Health and Medicine. Volume 9, pp.1–13
Reive, C (2019) The Biological Measurements of Mindfulness-based Stress Reduction: A Systematic Review. Explore. Vol. 15 (4) pp.295-307
Van der Zwan, J.E., De Vente, W., Huizink, A.C., Bögels, S.M., De Bruin, E.I. (2015) Physical activity, mindfulness meditation, or heart rate variability biofeedback for stress reduction: A randomized controlled trial. Appl. Psychophysiology Biofeedback. 40, pp. 257–268 Zheng, S., Kim, C., Lal, S., Meier, P., Sibbritt, D., Zaslawski, C. (2017) The Effects of Twelve Weeks of Tai Chi Practice on Anxiety in Stressed butHealthy People Compared to Exercise and Wait-List Groups–A Randomized Controlled Trial. Journal of Clinical Psychology. Vol.74(1),83–92